Partner wod
6min amrap
Tire flips, you go I go
1min rest
6min amrap
250/200m row, partner amrap burpees
1min rest
6min amrap
50m d-ball carry, you go I go
1min rest
6min amrap
200m run, partner amrap squats

120 min
WU 15 min
1.GS
A. Bfly/bfly CTB for 40 min
- Bfly x 20 reps
- Bfly pull ups, building height up each set, total of 50 reps

B. HSPU Capacity:
For time:
30 Kipping HSPU
Time: 5.30, 10 x 3

C. Rope climb practice for 15 min

2.Conditioning
A. 3 rounds for time w/ a partner:
300 m Run
6 Rope climbs
30 Partner wall balls
30 Box jump overs
Time: 16.07

3.Accessory
A. 3 sets:
10+10 s Hip flexion lift off hold
15+15 s Single leg glute bridge hold

5 Minutes of Parasympathetic Breathing after class

A) 12MIN EMOM
1) 3-5 Wall walk
2) 1 Set of kipping pull up/c2b/bMU
3) 40s easy recovery erg

B) 3-4 ROUNDS FOR QUALITY
15m+15m Double KB Carry (OH + FR)
10+10 Gorilla Row
10-15 DB Floor Press

Emom10
1min swings, 1min rest x 5

Crossfit Endurance

“Rugrats”

On the 4:00 x 5 Rounds:

9 Box Jumps Over

15 Dumbbell Front Squats 2x22,5/15

15/12 Calorie Bike or 22/18 cal Row

Aikaa vastaan:

30 Rinnallevetoa ja työntöä

Rx: 60/ 42,5kg

Aikaraja: 6min